Just like your training routine should be, this article will be equally easy and hopefully, using these samples of compound exercises and giving a short explanation, you might get a few new ideas for the gym this week. More comprehensive explanation about the exercises will be posted in following weeks in Training category. If you’re hungry for detalied description about the compound exercises ASAP, you should check the following link.
Master compound exercises that will give you six pack abs ASAP
Here are some of them:
• Standard barbell dead lifts – the backbone of every gym user should be built on a good amount of time, dedicated to dead lifts, as they are proven to be some of the most efficient ways of improving body strength overall. I suggest that if you don’t know how to do a dead lift, then you seek professional gym advice, as it’s a move with important technique for effectiveness and safety. The same should be said about the rest of these exercises.
• Romanian dead lifts – are a variation on traditional dead lifts but your legs remain straight, putting more weight on your back and core, giving you a greater challenge.
• Barbell back squats – The epitome of weightlifting, the squat is a great leg builder and overall strength builder.
• Barbell front squats – A slight change to the back squat with the barbell being held in front of your head. More challenging to your core and the change will break your body up from the routine.
• Barbell overhead squats – again a variation on the classic but the overhead squat will challenge your shoulders and balance. A great move for sportsmen looking to improve their strength and co-ordination
• Dumbbell lunges (walking or standing) – More rewarding than some might first think, the lunge is a great way to build your lower legs, abdominals and general balance.
• Dumbbell step-ups – Often set as a cardio challenge as well as a weights challenge, the step up will give your legs a hard work out. Stepping up onto a box is a technique also employed by physiotherapists when repairing damaged knee tissue, so it’s a good way to nurse an injury back to strength.
• Barbell clean & presses – or otherwise known as the clean and jerk, is commonly known as a real muscle buster. Giving the athlete a real challenge like this works all the major leg muscles and many upper body muscles. Great for lifting in the line out at rugby, or building the y shape physique.
• One arm snatches – a nice twist on the old classic but easily slipped into a circuit.
• One arm swings – perfect for targeting the triceps, this move will fit into an arms workout nicely.
• Two arm swings – again a great way of targeting the triceps and the shoulders get a little challenge too.
• Barbell high pulls – another all body strength move involving pulling the bar off the floor up to chest height and returning it. Similar to dead lifts but this challenges the upper body more and is a much snappier move putting more emphasis on the fast twitch muscle fibers.
• Barbell or dumbbell incline or flat bench presses – great chest workout, can’t go wrong with it.
• Dips – targeting the chest by using dip bars and having a forward lean utilizes your chest in the up motion. Use a weights belt to up the challenge.
• Push-up variations – the army know how good it is, so should you
• Pronated grip pull-ups – essentially this is the perfect back workout giving you the y shaped rear view. Challenging lats and the upper back area, this will give you great definition.
• Supinated grip chin-ups – still being a back exercise, the Supinated grip forces your biceps into the equation.
• Lat pull downs (Supinated, Pronated, or neutral grips) – once again a great back burner helping you towards better rear definition and overall strength.
• Barbell bent over rows – this is challenging on a number of levels giving you a real challenge to keep balance using your abdominals and then your back gets a good working too.
• One arm dumbbell rows – using a heavy weight these really target the back, plus it’s a good excuse to try out the slightly dustier dumbbells.
• Renegade dumbbell rows – A nice play on the press up this move is doing the circuits through all gyms as it’s proving to build good core strength as well as challenge your back and arms.
• Seated horizontal cable rows – rowing machine eat your heart out, with a heavy weight set the rows work you like a true Viking! Use a box to support your feet to give you enough ‘pull room’ between the machine and yourself.
• Overhead barbell or dumbbell presses – often called military presses these are the keys to boulder shoulders so grind these out to build up the wider, broader look.
• Dumbbell squat & presses – again a twist on the classic squat but with dumbbells you need to balance your body well and the presses challenge your upper body strength.